Amrap x 11 minutes 12/8 Cal Row 10 Push Press *rest 2 minutes B. Amrap x 11 minutes 8 Box Jumps 12 Wall Ball Shots *rest 2 minutes C. Amrap x 11 minutes 8 Toes-to-Bar 10/6 EBC
Wednesday
Metcon (Calories)
2 Total Rounds A. Amrap x 3 minutes Max EBC *rest 1 minute B. Amrap x 3 8 DB Bench Press 8 Pull-Ups *rest 1 minute C. Amrap x 3 minutes Max Calories on Rower *rest 1 minute D. Amrap x 3 minutes 8 Single DB Bicep Curls 8 Box Dips *rest 1 minute Score = lowest score on EBC
Thursday
Metcon
A. 2 Rounds of: EMOM x 3, 45 sec Plank EMOM x 3, 12/9 Cal Row *rest 1 minute B. 2 Rounds of: EMOM x 3, 10 Dbl KB Deadlifts EMOM x 3, 12/9 Cal Row *rest 1 minute C. 2 Rounds of: EMOM x 3, 15 Box Jumps EMOM x 3, 12/9 Cal Row
Friday
Metcon (Time)
Teams of 2, 1 person working at a time 35 minutes to get as far as possible...
25 Burpees ---- 50 Cal Row 25 Burpees --- 75 Push Press 50 Cal Row 25 Burpees --- 100 sec Wall Sit 75 Push Press 50 Cal Row 25 Burpees --- 125 Toes-to-Bar 100 sec Wall Sit 75 Push Press 50 Cal Row 25 Burpees
Saturday
Metcon (Time)
A. For Time: 50 Alt Reverse Lunges 50 Sit-Ups 50 Hang Plate G2OH 50 Air Squats 50 Double-Unders 50 Pull-Ups 50 Box Step-Ups *Every 4 minutes, starting at 0:00, complete a 300m Run.